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2006/02/24, 08:48 AM
Thursday.
Thursday was going well, my meal timing was a little off due to my client schedule. Then at dinner i ate some coleslaw (homemade) and it made my stomach hurt and I felt nauseous the rest of the evening, so no bedtime snack and I was low on my calories/intake. For somereason my percentages don't add up for thursday. I don't know..anyhow, here it is.
Goals 2000 cal 200g protein 200g carbohydrate 44g fat
Actual 1787 cal 165.5g pro 172.2g cho 44.4g fat
26.3g fiber
cal/pro/cho/fat/fiber
5:45 matrix shake 390/40/40/8/4
did cardio, trained client
10am hc veg soup 220/10/38/2/8
4 oz xlean beef 170/23/0/8/0
12:45 Tsp olive oil 40/0/0/4.6/0
2.5oz chicken 98/17.5/0/2.5/0
2c cabbage 36/2/3.2/.4/1.6
1/2c garbanzo beans 110/6/18/1.5/6
2tbsp ff sour cream 20/1/3/0/0
curry powder, water, hot salt
3:00 best snack ever!
2 rice cakes 70/2/14/0/0
tbsp pb 95/4/3/8/1
tbsp rasberry allfruit 40/0/10/0/0
protein cocoa (medi-fast) 110/14/14/1/4
1/2 scoop choc pro in cocoa 60/10/2/1.5/.5
6:15 2 salmon fillets (gorton) 200/32/2/6/0
1/2c rice 110/3/23/.5/.4
1c cabbage/onion slaw 18/1/2/.4/.8
the cabbage inion slaw did me in, my stomach was ishy. So, I didn't have my cc before bed:(
The good news is that I got on the scale this morning and I didn't gain any weight back last week during my see-sawing. I feel good going into the weekend, I think mentally I have changed my outlook, and eating this more balanced plan is helping, also.:)
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Never, never, never, never give up.
- Winston Churchill
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2006/02/26, 09:12 AM
Friday was good, I didn't record all of my amounts (a bit of rebellion is expected on the weekend, eh?)
Calories/pro/cho/fat/fiber
7:00 promax shake 390/40/40/8/4
Had a good workout
9:00 PWO shake 300/50/25/0/1
12:00 1/4 small chicken (breast and wing)350 /40/0/20/0 (this is off by a bit, I found stats for 1/2 a roasted chicken and divided it, but I don't think the breast and wing have as much fat as say, the thigh and leg, so it may be a bit high for calories and such, it was a pretty small chicken)
HC veg soup 220/10/38/2/8
3:15 movie theater popcorn, real butter 500/9/30/39/8
2.5oz chicken jerky 100/18/0/2.5/0
7:30 steak, sirloin 8oz 610/62.5/0/38/0
baked potato 220/4.7/56/.2/4.8
sm salad w/ oil&vinegar 100/1/20/1.5/2 (guessing on this whole meal, at the steak house...)
1 pc ghirardelli dark chocolate!
So, obviously i was way over on fat for the day! But this was my more relaxed day, so I am not going to fret about it.
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Never, never, never, never give up.
- Winston Churchill
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2006/02/26, 09:38 AM
saturday wasn't bad, not enough calories - i kept getting absorbed in what I was doing and not eating on time, so not enough meals. we had game night at the in-laws and I brought my cottage cheese and my kashi for my snacks, I did have some tostitos corn chips, but I made sure I stopped after 1 1/2 oz with my cottage cheese and salsa. No beer, though! Good job!
Goals calories 2000
protein 200g
carbs 200g
fat 44g
fiber at least 25g
Actual calories 1632.5
protein 124.8g low
carbs 213.1g a little high
fat 37.45g how did i manage that? low.
fiber 26.5g not bad
calories/pro/cho/fat/fiber
9:00 bodybuilder pancake
w/ blackberry syrup 345/29.8/37.3/9/4.5
12:30 or 1:00
2 rice cakes 70/2/14/0/0
1 can tuna 150/32.5/0/1.25/0
1/2 tbsp lite mayo 12.5/0/1.5/1.5/0
medium apple 64/.2/16.8/.4/6
5:00 2oz rice spaghetti 210/4/46/.5/0
1/2c ragu mushroom 70/2/10/2.5/2
1c mush/onion/garlic 38/.8/8/.3/1.5
4oz lean beef 170/23/0/8/0
7:30 1 1/2oz tostitos 210/3/27/12/1.5
1/2c 1% CC 80/13/4/1/0
2 tbsp salsa 13/1/4/0/0
9pm 1c kashi go lean 140/13/30/1/10
1/8c fruit bits 60/.5/14.5/0/1
Not a terrible day, just a little off, but good for the weekend!
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Never, never, never, never give up.
- Winston Churchill
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2006/02/26, 12:47 PM
So far so good on your new plan! your weekend looks more controlled!:):)
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2006/02/26, 03:58 PM
Thanks Amy, I have a much better idea now how to and what to eat to stay within my diet. Keep up the great work you are an inspiration to me!:big_smile:
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\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
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2006/02/27, 06:16 PM
Sunday was an emotionally rocky day, not sure why...my food intake was okay, not ideal, but good for a weekend. My counts may be a little off, I was guesstimating on lunch.
Goals calories 2000, protein 200g, carbs 200g, fat 44g, fiber at least 25g
Actual calories 2111, protein 177.35g, carbs 212g, fat 74g , fiber 20g
The avocado at lunch really did me in for fat, as did the whole eggs in the pizza omelet.
calories/pro/cho/fat/fiber
7:15 matrix shake 390/40/40/8/4
meal 2
pizza omelet 267.5/24.4/5/15.5/.5
potatoes o'brien, 102/1/13/4.6/2
1/2c pineapple 70/0/18/0/0
meal 3 (at mexican restaurant)
grilled chicken 150/25/0/5/0
salad greens 30/3/6/0/2
pico de gallo 13/1/4/0/0
cheese, white 50/3.5/0/4.5/0
tortilla chips 210/4/46/.5/1.5
salsa 13/1/4/0/0
avocado 153/18/6/15/2.3
diet pepsi
afternoon, starving..
ate a leftover chicken breast 150/25/0/5/0
dinner
baked chicken breast nuggets 150/25/0/5/0
oven fries (med potato) 220/4.7/56/2.5/4.8
salad greens, dressing, pecans 103.6/1.75/4.16/9/2
tbsp ketchup 15/0/4/0/0
tbps chili sauce 24/0/6/0/0
no bedtime snack because I already hit 2000 calories...
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Never, never, never, never give up.
- Winston Churchill
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2006/02/28, 08:35 AM
Monday. I think I let my self not 'diet' today. I didn't feel like eating what i was 'supposed to' eat. I have had a bad attitude for a few days now..I am not sure what is going on. I didn't fare too poorly, as I look back. A little too much white flour products, not enough meals.
My fat intake is high again - I had half an avocado and i had peanut butter, so i won't fret about it, it is good fat and i still stayed around my calorie range..my ratios were off, though. My protein was low. I will focus on protein and keeping my fat down today.
Calories 2189.5 Protein 145g carbs 245g fat 80g:surprised:,fiber 39g
calories/pro/cho/fat/fiber
meal 1 shake 390/40/40/8/4
meal 2 sandwich
2 slices bread,
Healthy Beginnings oatmeal 180/10/34/3/6
4.5oz sliced turkey 175/17.5/10/6.25/0
1/2c mixed greens 5/.5/1/0/.5
1/2tbsp lite mayo 12.5/0/1.5/1.5/0
1/2 avocado 153/1.8/6/15/2.3
meal 3
Taco John bean burrito 380/22/53/12/10
diet pepsi
meal 4
flour tortilla 160/5/29/3/1
banana 105/1.2/26/.6/2.7
natty peanut butter 180/7/6/16/2
dinner
flank steak 256/30/0/14/0
mashed potato(3/4c) 117/2.25/27/.2/2.45
ff sour cream 20/3.5/1.25/0/0
gravy, from mix 20/0/3/.5/0
broccoli/cauli mix 36/4/10/0/8
I found that if you make mashed potatoes with fat free sour cream and butter buds they taste great and no one notices that they don't have the butter or milk in them.
Anyhow, that was Monday...
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Never, never, never, never give up.
- Winston Churchill
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2006/02/28, 02:01 PM
It sounds to me like you need a SPA-DAY. A nice, relaxing, just AMY day. Get yourself pampered, get a massage, or go shopping and buy yourself a gift. Reward yourself for all the hard work you've put in so far:) That should get rid of the bad mood:big_smile:
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\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
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2006/03/03, 08:09 AM
Well, what happened to me this week?
A spa day would be fabulous..maybe i will take a long hot bath tonight, that is probably as close as i will get to a spa experience for now.
Tuesday, I see a trend in my eating, i have been gradually increasing the carbs. It is like i declared Tuesday 'national eat all the carbs you want day'...
Generally I try to avoid white flour, wheat...I seem to have binged on it of late. I need to reign that in, i can feel it in my system, making me feel slug-like.
My calories have gradually been creeping up, also. i need to pay more attention to my meal planning.
Okay, Tuesday
Goals calories 2000, protein 200g, carbs 200g, fat 44g, fiber 25g
Actual calories 2203, pro 153.6, carbs 245g:surprised: fat 68g:surprised: fiber 35g
the pork at dinner really brought the fat amount up. Another high fat item was peanut butter, at least that was good fat, oh, and avocado again.
calories/protein/carbs/fat/fiber
meal one - prolab shake 390/40/40/8/4
meal 2 szechuan noodles 380/16/60/2/6
scrambled eggs 109/14/5/0
meal 3
tortilla 160/5/29/3/1
black beans 1/2c 110/6/17/2.5/6
2 slices ff cheese 60/10/4/0/0
2 tbsp salsa 13/1/4/0/0
1 egg white 17/3.5/0/0/0
tbsp ff sour cream 10/3.5/1.25/0/0
meal 4
2 slices healthy beginnings
oatmeal bread 180/10/34/3/6
tbsp natty peanut butter 90/3.5/3/8/1
1/2c cottage cheese 80/13/4/1/0
1/2 an orange (apparently I didn't record the amounts..ooops)
meal 5
tortilla (different brand) 173/6/33/1.5/5
pork, country style rib 263/19/0/20/0
lettuce 5/.5/1/0/.5
1/4c black beans 55/3/8.5/1.25/3
cheese (estimating) 69/4.2/.2/5.6/0
1/4 avocado 76.5/.9/3/7.5/1
ff sour cream 10/3.5/3/0/0
salsa 13/1/4/0/0
A big carby day! Those damn tortillas are so fresh and inviting... i will have to start looking away when I see them!
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Never, never, never, never give up.
- Winston Churchill
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2006/03/03, 08:18 AM
Hmmm. Wednesday and Thursday both went unrecorded or counted.
here is a rough idea of the food, no counts. I am back on it today (Friday). and will be diligent into the weekend.
Wednesday.
Meal 1 shake
meal 2 oatmeal with raisins
meal 3 bean and pork burrito (leftovers)
small bag of fritos...oops
meal 4 egg and cheese burrito
you can see those tortillas were just getting hogged doqwn on wednesday...
Thursday
meal 1 shake
meal 2
2 slices healthy beginnings bread, smart balance
2 eggs
meal 3 German Restaurant -
meats, cheeses, fruit, crackers..dark beer
meal 4 survivor night...chicken tenders and pizza (blechhh this morning) dark beer...
So, not a stellar day! Today will be better and this weekend I will figure out my workout routine and get moving.
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Never, never, never, never give up.
- Winston Churchill
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2006/03/03, 10:28 AM
:) Does this make you feel better:
wednesday-
meal 1 chocolate donut
meal 2 polish dog & chips from convenience store
meal 3 2 servings of ole mac and cheese (could have been semi good if i stopped at 1 serving) w/ cottage cheese and green beans. (this upset my stomach so bad it didnt stay in the system very long :( )
I will be right beside you from today until sunday,I vow no junk/restaurant food all weekend! That includes beer!!! eeek!
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2006/03/07, 10:37 AM
yes, isn't nice how those things can upset your system? Blech.
Well, I am feeling pretty good, I haven't been counting, sorry, but I have been eating pretty healthily - I have been reading a new book and I have again confused myself about how much i should be eating, by the new calcultaions I should be eating around 3,300 calories, yikes! I think I will stay around 2,000 - 2,200 because it is comfortable and I am seeing changes in my physique.
Yesterday I had:
Breakfast - shake
trained cleint,
did metabolic overdrive cardio (like HIIT)
second meal a bit late..
leftover black beans and pork, diced tomatoes with chilies and an egg on top, ff cheese, 1/2 an avocado. 2 corn tortillas - not a bad carb deal at 27g per 2 tortillas.
That was an excellent, filling meal, no guilt.
Lunch was Indian food - garbanzo beans in curry, spinach , rice, some bread (yeah, yeah) a bit of curried lamb, a piece of tandoori chicken, some little potato thingies..too much food at once, but nothing too terrible in and of itself. except maybe the bread and potato thingies.
really not hungry the rest of the afternoon...
Dinner - baked country style ribs, baked sweet potato, homemade cornbread, green beans.
Really tired by 8pm, went to bed early with relaxation tape...
Feel fantastic this morning. I wish my whole family would go to bed early with me.... I love sleep :)
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Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help with man with the wrong mental attitude.
- W. W. Ziege
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